Other calcium supplements need to be divided up into smaller doses throughout the day; otherwise, the calcium passes through your body too quickly and not all of it is absorbed. You might term Solaray’s approach to calcium supplementation as the “maximalist” strategy. Possible causes include overactive parathyroid glands, too much vitamin D…, A vegan diet can have many health benefits, but vegans may also need to take some supplements to ensure that they get all the required nutrients…, © 2004-2021 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Each capsule contains 200 mg of calcium in the form of dicalcium malate. Best calcium for bone health: Bluebonnet Calcium Citrate and Vitamin D3. They also ensure Food and Drug Administration (FDA) compliance. New Chapter Bone Strength is pretty standard, save for its calcium sourcing. It is important to choose a supplement that contains the right amount of calcium for a person’s age. Thanks to these advantages, it’s the best overall choice. Moreover, the risk of having a bone fracture decreased significantly. Like a few other supplements, GNC Calcium Plus exceeds its stated mineral contents by a good margin. The citrate form of calcium appears to be absorbed more effectively, as demonstrated by a 1988 study by Jean A. Harvey, Margaret M. Zobitz, and Charles Y.C. Vegans, vegetarians, and people with either a milk allergy or lactose intolerance face a much higher risk of calcium deficiency, because dairy is the biggest source of calcium in most people’s’ diets. Our top 10 list of calcium supplements is organized to reflect what you most value in your supplements. Calcium supplements are probably fine in small doses, but the best way to get calcium is from food. When it comes to what kind of calcium supplement to take and what dosage you should aim for, there are some pretty solid guidelines that can be found in the scientific research. Partially due to the hormonal changes that happen during puberty, girls who do not have sufficient calcium intake will not increase their bone density as much during puberty, and the gap between calcium-deficient and calcium-sufficient girls in terms of bone density lasts for the rest of their lives. Men benefit from Kirkland’s calcium supplement thanks to its inclusion of magnesium and zinc—deficiencies in these minerals are quite common in older men, and are associated with lower testosterone levels (which also contribute to poor bone strength). On one hand, a 2007 study conducted in New Zealand found that calcium supplementation increased risk of heart disease and stroke among postmenopausal women (16). The calcium in supplements is found in combination with another substance, typically carbonate or citrate. Calcium-rich Food and Drink Most Americans are getting between 750 mg and 900 mg of calcium … Calcium carbonate and calcium citrate are available over the counter. The Best Calcium Supplement Is None It’s important to protect your bone strength and guard against fractures as you age, but taking a supplement isn’t the best way to do that, says Erin Michos, MD, … more calcium equals fewer kidney stones (15). Even with a lot of foods in your diet that are high in calcium, it’s still important to make sure your vitamin D intake is also high, because without vitamin D, you can’t make use of the calcium in your diet. Kirkland’s calcium offering might be the most cost-effective calcium supplement on the market. Dairy is the most obvious type of food that’s rich in calcium; milk, yogurt, and cheese are all excellent sources of calcium. Calcium citrate can be a better source of calcium because it does not require stomach acid to become bioavailable and does not neutralize the acidity of your stomach. Best calcium supplement for osteoporosis: Bluebonnet Calcium Citrate and Vitamin D3. Best calcium for better sleep: Nature Made Calcium with Vitamin D. When taking calcium for sleep, rapid absorption is key for maximum benefits. Second, its slow-release formulation means you don’t have to worry about the limits on bioavailability that come along with a standard calcium supplement. Calcium supplements can interact with other medications, such as: People who take any medications or who have any underlying conditions should talk to their healthcare provider before trying a calcium supplement. Lastly, we looked at the other ingredients in the supplement. It scores well on purity, too: lab testing found that the actual calcium content was only 13% higher than stated on the label, and the vitamin D content was 7.5% lower. Increased bone density from a calcium supplement is great, but does it translate into a reduction in osteoporosis-related fractures? A: While almonds themselves have quite a lot of calcium, this calcium doesn’t make it into almond milk. The calcium/magnesium supplement by Solgar is a minimalist-style supplement, even down to the packaging. MNT is the registered trade mark of Healthline Media. People who suspect that they have a calcium deficiency should speak to a healthcare provider, if possible. Taking too much calcium may also lead to: According to the ODS, there is also some evidence to suggest that high calcium intakes may contribute to prostate cancer and cardiovascular disease. It’s a good pick if you care a lot about a variety of mineral sources, but most users will be better-suited by other supplements. This is one of the brands you’re likely to be able to find in-person at a brick and mortar store. Q: How can you get calcium without dairy? This is important as you approach your fifties, whether you are a man or a woman. Generally, you don’t want to take one large, single dose of calcium per day, because much of it will pass through your system without getting absorbed. Osteoporosis is often seen as a women’s health issue, and indeed, about 80% of these cases are in women (representing almost 16% of all women over age 50). Its laboratory purity ratings are excellent. Calcium supplements are a good way to ensure your bones are as strong as possible when you get older. You’ll notice that all of our top ranked calcium supplements, including Citracal, Bluebonnet, and Kirkland Signature, check all of these boxes. This suggests that female athletes doing sports that have a high risk of stress fractures, like soccer, running, and basketball, should consider taking a calcium supplement to reduce stress fracture risk. They can perform certain tests and analyze the person’s overall health and diet to confirm whether or not a calcium supplement is necessary. Here’s our process. Calcium supplements can help female athletes prevent stress fractures. A study published in the New England Journal of Medicine described an experiment that demonstrated these effects (11). Taking these at different times throughout the day, as opposed to all at once, is a more effective way to deliver your body the calcium it needs (1). A: Women are at a particularly high risk for calcium deficiency during and after menopause, because their hormone levels change in a way that is not favorable for calcium metabolism. Some also contain other nutrients that can help with calcium absorption, such as vitamin D. Please note that the statements below are research-based. They can determine if this is the case and, if so, recommend some ways to get more calcium. Finally, to avoid disrupting your iron metabolism, try not to take your calcium supplement at the same time as meals that are high in iron. While the evidence is inconclusive, some research has suggested that people who have very high calcium intake might have an increased risk of heart disease. Calcium carbonate is the more common of the two main types of calcium supplements. Calcium supplements have a well-demonstrated record of increasing bone density and decreasing fracture risk in older adults. Each has benefits and downsides. For them, supplemental calcium is a scientifically validated way to slow the rate of bone loss and decrease the risk of fracture. Calcium is best absorbed when it's taken in smaller doses (typically less than 600 milligrams at one time). For these people, the potential risks need to be weighed against the potential benefits for bone health. 4 of the best calcium supplements. It is best to take calcium … Find out why people need calcium, which foods provide it, and what happens if they consume…, Calcium provides many health benefits. For best absorption, take no more than 500 mg calcium at one time. It contains 600 mg of calcium per 1.5 tsp serving. Factors such as age, diet, and underlying medical conditions can affect how much calcium a person’s body absorbs. Calcium supplementation can be tricky to get right, because your body’s ability to actually absorb calcium is limited by a number of factors. The best calcium supplement for a person will depend on their age and health needs. A study on female Navy recruits, who experience a high rate of stress fractures because of the demands of basic training, put this idea to the test (, Be sure not to take your calcium supplement at the same time as an. For BodyNutrition‘s #1 calcium supplement recommendation, click here. Our top performer, Citracal, stood out for its innovative slow release design that mitigates the need to take calcium several times per day. Calcium supplementation can prevent osteoporosis-related fractures in both men and women. Finally, vegans, vegetarians, and people with milk allergies or lactose intolerance are at a high risk for calcium deficiency because one of the major categories of calcium sources (dairy) is off-limits to them. Although a person may be able to get the calcium they need from their diet, some people need extra support from a calcium supplement. Inadequate calcium intake can be a problem for men, too. Additionally, make sure your calcium supplement has vitamin D in it as well—this vitamin is essential for proper utilization of calcium in your body. Infographic: Eating Under Quarantine… This supplement contains dicalcium malate, which is a compound of calcium and malic acid. Laboratory testing reveals that the supplement actually contains 1350 mg of calcium per tablet (the label reports 1200 mg) and almost exactly 1000 IU of vitamin D.  It also contains no heavy metals or toxic contaminants, and the lack of “extra” ingredients is a boon for anyone looking for a straightforward, no-nonsense calcium supplement to take daily. According to independent lab testing, each tablet contains a 28% excess of calcium and an 11% excess of vitamin D. GNC Calcium Plus is a good choice if you’re primarily looking for a solid dosage of calcium and vitamin D at a low cost per-dose, without any extra frills like plant-derived calcium, a slow-release formula, or other minerals like zinc. A simple amber bottle and brown label identifies the product, which consists of small tablets offering 200 mg of calcium each, alongside 100 mg of magnesium and 80 mg of vitamin D. You’d need to take five tablets per day to reach 1000 mg of calcium—the Food and Drug Administration’s recommended daily intake. Calcium is an essential nutrient for strong, healthy bones and teeth. One way to get around some of these restrictions is to take a slow-release calcium supplement, like our top pick of Citracal—you only need to take one capsule per day of a slow release formulation like this. The good news is that there are some well-known ways to help prevent osteoporosis, and calcium supplementation is one of them. Many people can get enough calcium from a balanced diet. If you are looking for zinc or magnesium alongside your calcium and vitamin D, you’re out of luck, but the good news is that Swanson’s calcium supplement sources all of its calcium from calcium citrate, which is a more readily-absorbed form of calcium than calcium carbonate, which is used in some other supplements. Best Calcium Supplements. No one at Medical News Today, including the writer, has tried these products. While the evidence is inconclusive, some research has suggested that people who have very high calcium intake might have an increased risk of heart disease. The results of this study mean that calcium supplementation reduces the risk of serious injuries linked to low bone density, meaning that the increase in bone density from calcium supplements is sufficiently large enough to prevent bone fractures. Calcium is important for bone health throughout your life. A person can use this powder in the same way as the calcium carbonate powder, adding it to juices to take with a meal. It has the benefits of being inexpensive, though it relies on stomach acid to make the calcium biologically available. First, you want the source of calcium to be calcium citrate, not calcium carbonate. Finally, female teenagers can take advantage of the effects of calcium to actually build up substantial amounts of bone density. Supplementing is a crucial aspect of life, but all that matters is the … If your goal is to prevent bone loss, you’ll get the best results with doses of at least 1200 mg of calcium and at least 800 IU of vitamin D per day. The Bone-Up formula includes a superior combination of the latest breakthrough in bone health. Thorne Research Basic Bone Nutrients is available for purchase online. This article lists four high quality options to consider. The calcium supplement formulation from Bluebonnet is perfect for the minimalist: it contains very few extraneous ingredients. However, studies looking at these risks have had mixed results. To ensure you’re keeping your bones as strong as possible, add weight-bearing exercise like walking, jogging, or weight lifting to your daily routine, as calcium supplementation is most effective when combined with an exercise regimen. Calcium supplements have a well-demonstrated record of increasing bone density and decreasing fracture risk in older adults. Calcium is one of the most important minerals in your diet. Newsletter. In addition to finding a product with the right dosage, it is also a good idea to consider which form of calcium will be most suitable. , though, since calcium can inhibit iron absorption. The manufacturers suggest taking one to four capsules daily or however many a healthcare provider recommends. Notably, this supplement also includes some of the same binders used in Citracal’s extended release formulation—it’s likely that this product also has a slow-release effect, which is what allows it to have more calcium per tablet than other supplements. The first is older adults (particularly women) who already know they have low bone density. Moreover, the carbonate in this molecule will neutralize a small amount of stomach acid. For most people, calcium supplements are good, not bad. Last medically reviewed on September 29, 2020, People need calcium for bone health and other functions. Calcium uptake is linked strongly to the presence of other micronutrients, most notably vitamin D, magnesium, and vitamin K. Because of this link, we also required that all of the products that made the final rankings have at least some of these vital nutrients that are required for your body to make the most of the calcium you take. Best Sellers in Calcium Mineral Supplements #1. The researchers found that, as we would expect, bone density increased. For the same reasons Bluebonnet wins out for bone health overall, it also takes the crown for osteoporosis: this supplement follows the template established by high-quality scientific research when it comes to slowing and reversing the loss of bone density associated with osteoporosis. Athletes in training might be at a greater risk for stress fractures in their legs if they aren’t getting enough calcium. Look for a high-quality calcium supplement, ideally that uses calcium citrate as its mineral source, and definitely check to make sure your supplement includes a substantial amount of vitamin D as well. We include products we think are useful for our readers. Finally, calcium does interact with some other nutrients in the body, most notably iron. Shop now at Amazon. The ODS suggest that people get the following amounts of calcium in their diet each day: People below the age of 18 who are pregnant or breastfeeding need 1,300 mg of calcium per day. First among these is saturation of your body’s calcium absorption capacity. Best calcium overall: Citracal Calcium +D3 Slow Release. After eight weeks of training, the researchers found a 20% reduction in the incidence of stress fractures in the calcium supplementation group compared to the control group. whether or not they have any health conditions, osteoporosis medications, such as bisphosphonates, anticonvulsant medications, such as phenytoin, thyroid medications, such as levothyroxine, medications for Paget’s disease, such as tiludronate disodium, dark, leafy greens, such as spinach and kale. NOW Supplements Calcium Citrate Powder is available for purchase online. Q: Is calcium citrate better than calcium carbonate? This is not a problem for healthy young people, but for older adults, whose stomach acid is already weaker due to aging, calcium carbonate might contribute to indigestion. Calcium citrate does not depend on stomach acid for absorption. All of our top ten supplements … When choosing your supplement, you will need to check out the label to see how much elemental calcium is in it. For example, the researchers found that the compliance rate of any given subject—i.e. First, we looked for supplements that provided enough calcium for optimal dosing throughout the day. However, there were still over two million men over 50 in the United States who have osteoporosis (8). This product is suitable for Kosher and vegan diets, and it is Good Manufacturing Practice-assured. Calcium carbonate is a common form of calcium used in supplements. Its formulation employs calcium citrate to deliver the promised calcium, as well as magnesium oxide and zinc oxide for the other three minerals included in the tablets. A: Dairy is the most obvious type of food that’s rich in calcium; milk, yogurt, and cheese are all excellent sources of calcium. On top of that, there’s clear evidence for optimal dosing. Calcium & Vitamin D by Nature's Bounty, Immune Support & Bone Health, 1200mg Calcium & 1000IU Vitamin D3, 120 Softgels (2-Pack) 4.7 out of 5 … 9.90 / 10. A study published in the New England Journal of Medicine described an experiment that demonstrated these effects (. You will not want to take in more than 500 mg of calcium at one time, including that from food and supplements. To make the top five, a product had to offer at least 200 IU of vitamin D. We based this on research that demonstrates that calcium supplementation is more effective when accompanied by at least 800 IUs per day of vitamin D supplementation. Dairy products such as yogurt, milk, and cheese contain the highest levels of calcium. Differing from the alkaline qualities of calcium carbonate, calcium citrate has an … The capsules contain exactly the claimed amount of calcium, and an 18% excess of vitamin D. The calcium and vitamin D offering from Swanson Health Products is another one for the simplistic camp. The best supplements have a good ratio of calcium … Rainbow Light Calcium Citrate Mini-Tablets. Our pick, New Chapter Bone Strength Calcium Supplement, is the perfect way to get your daily allotment of calcium … Unfortunately, it’s a bit heavy on additives, which lands it lower in the rankings. It has the benefits of being inexpensive, though it relies on stomach acid to make the calcium biologically available. Caltrate Bone Health Minis. If you take 1,000 mg of calcium a day, split it into two or more doses over the day. Independent testing has verified that it contains within 2.5% of its label-claimed calcium and vitamin D content, so you know you’re getting exactly what’s been promised on the bottle. Fortunately, this too is a highly-researched question, and the answer appears to be a yes. According to the manufacturers, this form of calcium is easier to absorb than calcium alone. Although diet is the best way to get calcium, calcium supplements may be an option if your diet falls short. Q: How do you take calcium supplements for best absorption? Lab testing reveals that Nature Made Calcium with Vitamin D is fairly well-controlled in its manufacturing. If your goal was to supplement your diet with 1000 mg of calcium (100% of your recommended daily intake), you would need to take four tablets of Bluebonnet Calcium Citrate per day. Did they contain a lot of fillers and binders? Where to buy: $49.93, Amazon. All rights reserved. In fact, most of the calcium in our bodies is stored in the bones and teeth. Out of all the calcium supplements on Amazon, it is the best-selling and one of the most highly rated for a reason. On the other, a 1998 study by researchers in South Carolina, Minnesota, and Pennsylvania found that high levels of calcium intake reduced the rate of heart disease in postmenopausal women (17). This is not just a concern for older people; much of your ultimate lifetime bone density is determined in adolescence, and insufficient calcium intake in middle age can cause bone density loss to accelerate sooner and more rapidly (7). This means that every aspect of the company’s manufacturing process adheres to strict quality standards. There’s no one answer for everyone; whether supplementation makes sense for you depends on your diet, your overall health status, and your risk for heart disease, osteoporosis, or both. A: Vegans, vegetarians, and people with either a milk allergy or lactose intolerance face a much higher risk of calcium deficiency, because dairy is the biggest source of calcium in most people’s’ diets. Girls in adolescence are also affected by calcium deficiency, which is particularly serious considering the importance of high calcium intake on building bone density during adolescence. As for the constituents of the supplement itself, there are a number of studies that suggest that, all else equal, a calcium supplement that contains calcium citrate is superior to one that contains calcium carbonate. NOW Supplements Calcium Carbonate Powder is available for purchase online. The Recommended Adequate Intake for calcium … Citracal uses a blend of calcium carbonate and calcium citrate to provide the mineral source of calcium, and also provides 1000 IU of vitamin D per capsule alongside 80 mg of magnesium, which makes up 20% of your recommended daily intake. Best to talk to a healthcare provider to find in-person at a greater risk for stress.! As the “ maximalist ” strategy both the citrate and carbonate forms of,... That might help with calcium absorption capacity they contain a lot of calcium to be weighed against the risks! How many capsules are available for purchase online the Bone-Up formula includes a superior combination nutrients. 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